Healthy Cook

Veggie Mains

by Kate Sherwood, December 2011

Vegetarians among your dinner guests? Here are three veggie main dishes that have their protein built in. Just don't tell the carnivores...unless you're looking for some leftover chicken for your lunch tomorrow.

Roasted Butternut Squash & Lentils

Total time: 30 minutes.

French lentils

1 cup

butternut squash, cut into
½-inch cubes

1 lb.

extra-virgin olive oil, divided

4 Tbs.

country Dijon mustard

2 Tbs.

red wine vinegar

1 Tbs.

minced red onion

2 Tbs.

honey

1 tsp.

salt

½ tsp.

Freshly ground black pepper

chopped walnuts

¼ cup

Great warm or cold. To keep the flavor intense, don't add
the dressing until you're ready to serve the dish.

Preheat the oven to 400°F. In a large pot, bring the lentils and enough water to cover by 2" to a boil. Simmer until just tender, 18-20 minutes. Drain and return to the pot. Cover and keep warm.

Meanwhile, toss the butternut squash in
1 Tbs. of the oil. Roast on a rimmed baking sheet until tender, about 15 minutes. Whisk together the mustard, vinegar, onion, honey, and remaining 3 Tbs. of oil.

Gently toss with the lentils and squash. Season with up to ½ tsp. of salt
and plenty of pepper. Sprinkle with the walnuts.

Serves 4.

PER SERVING (1½ cups)

Calories: 410

Total Fat: 19 g

Sat Fat: 2.5 g

Protein: 15 g

Carbohydrates: 47 g

Fiber: 17 g

Cholesterol: 0 mg

Sodium: 430 mg

Spinach Pearl Barley Risotto

Total time: 40 minutes.

cloves garlic, minced

3

extra-virgin olive oil

2 Tbs.

pearl barley

1 cup

fat-free milk

3 cups

baby spinach

5 oz.

diced sun-dried tomatoes

¼ cup

dry vermouth or dry white wine

½ cup

scallions, sliced

3

grated Parmesan cheese,
divided

½ cup

Want more spinach? Stir it in. Don’t like garlic? Use onion
instead. Tired of Parmesan? Try Gorgonzola or pecorino.

In a large, deep skillet, sauté the garlic in the oil until lightly
golden, 1 minute. Stir in the barley. Add the milk and bring to
a boil. Reduce to a simmer and cook, stirring often, until the
milk is absorbed and the barley is just starting to stick to the
skillet, about 20 minutes.

Stir in 1 cup of water and continue
cooking until the barley is tender, 5-10 minutes. Add more
water, ½ cup at a time as needed, to keep the risotto moist.

Stir in the spinach, sun-dried tomatoes, vermouth, scallions, and ¼ cup of the Parmesan. Serve the remaining ¼ cup of Parmesan on the side to sprinkle on at the table.

Serves 4.

PER SERVING (1½ cups)

Calories: 440

Total Fat: 12 g

Sat Fat: 3 g

Protein: 17 g

Carbohydrates: 59 g

Fiber: 11 g

Cholesterol: 15 mg

Sodium: 400 mg

Sicilian Chickpeas

Total Time: 20 minutes

Italian eggplants (about ¾ lb.)

2

extra-virgin olive oil

3 Tbs.

tomato paste

3 Tbs.

cloves garlic, chopped

3

red pepper flakes, more
to taste

¼ tsp.

water

½ cup

15 oz. cans no-salt-added
chickpeas

2

kosher salt

½ tsp.

chopped fresh mint

3 Tbs.

Italian (baby) eggplants have a thinish skin and their flesh is never bitter. You can also use Japanese eggplants...or replace the 2 eggplants with one large onion. Just stay away from ordinary eggplants.

Dice the eggplant into ½-inch pieces. Sauté in a large non-stick skillet in the oil until golden brown, 5-7 minutes.

Stir in the tomato paste, garlic, and red pepper flakes and cook, stirring often, for 2 more minutes. Stir in the water and
chickpeas and heat through.

Season with up to ½ tsp. of
salt. Remove from the heat and stir in the mint.